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Monday, April 1, 2013

Meal Idea Mondays: Southwestern Salad

Looking for a quick salad to add some veggies to a meal or an after work out snack? Well, we have just what you are looking for! Start the corn right when you start your regular meal or right before hopping into the shower and you will have a great meal ready for you in no time. With all the veggies and heart and muscle friendly fats you won't be sore or tired the next day.

Shopping List

1 Ear of Corn

1 Roma Tomato

1/2 Cucumber

1 Cup Shredded Lettuce

1/2 Sliced Onion (1 oz)

2 Medium Sized Mushrooms

1 TSP Olive Oil

Dressing

1 TSP Cumin

1 TSP Paprika

3 TBSP Olive Oil

1 TBSP Mustard

1 TSP Black Pepper

1 TSP Garlic Powder

1 TSP Onion Powder

1 TBSP Distilled Vinegar

Hardware

2 Baking Dishes

Aluminum foil

Knife

Cutting Board

Tongs

Whisk

Small Mixing Bowl

Salad Bowl

Time 30 MinutesPrep 2 MinutesCook 25 MinutesYield 5 Servings

Time To Get Cooking!!!

Preheat Oven to 400 degreesCover your corn in 1 tsp olive oil and set into one baking dish lined with foilCut the tomato in half and then into slices about 1/4 inch thickPlace on the other baking dish also lined with foilWhen oven is to temperature place the corn on the bottom rack and the tomatoes on the top rackBake for 20 minutes

In the mean time slice your onions and mushrooms, shred your lettuce and quarter slice your cucumbersPut all veggies into the salad bowlSet in fridgeNow grab your whisk (or fork), small mixing bowl, spices, mustard, vinegar and olive oilFirst, mix together the spicesSecond, add in the olive oil and then mix in the vinegarNext, add in the mustard and vigorously whisk until the dressing comes together and forms a sauce

Set the sauce in the fridge to keep it from separating too quicklyWhen time is up remove tomatoes from oven and transfer corn to the top rackTurn on your broiler to high and leave the corn for 5 minutesLet the tomatoes rest before removing from pan and adding to the salad bowlWhen the corn is done broiling remove from the oven and let cool until you can handle with your handsHolding corn by the top, get a knife and cut the kernels into the salad bowl

need to get my nails done soon, huh? :)

Once done, toss corn cobPour dressing over veggies, toss and serve!

Serving
Serve with baked chicken or eat 2 servings by themselves.

Storing and Reheating
Store any leftovers in a zip top bag or in the bowl covered in plastic wrapNutritional Information
Calories 112
Fat 9g
Carbs 6g
Protein 1g

Cost Information
Recipe Cost:$1.17
Cost Per Serving:$0.23

Tricks
-If you do decided to make a baked meat to go along with the salad it is perfectly fine to cook the corn and tomatoes at the same time
-You can also use apple cider vinegar in place of the distilled vinegar to give the dressing a sweeter taste